Geneswest's Lifting Log

[geneswest]

Name: Brian Cook.
Date of Birth: 01/12/1994
Started Lifting: July 2011
Height: 174cm (5"8½)

Background: Started lifting mid 2011 after recovering from anorexia. I was 34kg (75 pounds) at the age of 14. When I first began lifting I was around 50-55kg and had literally no idea what I was doing, I just moved from machine to machine for the first month or so until someone I knew showed me the DB Flat bench press and I started off at 12.5kg either arm for a few reps. I soon became very "addicted" to lifting and bodybuilding, and did a LOT of research about training over the next 6 months and I learnt new exercises, proper form and did progressive overload. For the most part I just did a 4 day body split (Chest+Triceps / Back+Biceps / Shoulders / Legs repeat). I got to as high as 71/72kg by December 2011, and then on Christmas day my appendix burst and had surgery (had operation 2 hours before I would have died, surgeon said). I was in hospital for 5 days and I lost a terrible amount of weight due to not having ANY appetite. I struggled to put down 1 piece of bread even 3-4 days post operation. About 1-2 weeks after my operation I was 60kg and lost 12kgs. I was not allowed to lift for 6 weeks so I began lifting relatively lightly mid February 2012. The weight started coming back very quickly and my lifts got back to where they were in December after a month or so. Since then I have had all kinds of gains. Got to 77kg peak of my bulk in around August 2012 and I'm currently nearly at the end of my "mini cut" and around 70kg around 6-7% bodyfat. My intentions are to bulk starting early December and do the 5/3/1 program for 3-4 months to gain strength and I will continue to bulk most of 2013 and hopefully compete in a bodybuilding show in 2014. Hope you all follow me on my journey!

Stats:
Bench Press 102.5kg x 1
Squat: 120kg x 5
Deadlift: 130kg x 5
Military Press: 70kg x 1
Front Squat: 120kg x 1

Goals by end of 2013:
Bench Press: 130kg
Squat: 180kg
Deadlift: 200kg
Military Press: 90kg
Front Squat: 145kg

In this log you will find: Every session completed; frequent photos; frequent videos of my lifts; weight updates daily.

[geneswest]

Get this started with today's workout

21/11 – Back and Biceps
3 sets Pull-ups
16,10,8 PR

2 sets Barbell Row
50kg x 15,15

2 sets DB Row
37.5kg x 8,10

2 sets Plate Loaded Narrow Pull-down
80kg x 10,8

2 sets Wide Grip Lat Pull-down
#12 x 10
#10 x 15

3 sets Cable Row
#11 x 12
#12 x 10
#10 x 18

3 sets Preacher Curl
32.5kg x 8 PR
27.5kg x 10, 8

2 sets DB Hammer Curl
15kg x 12,12

2 sets Barbell Curl (21’s)
22.5kg x 21,21

Notes: Strong session, PR on pull ups and preacher curls. Here are some recent photos, the last one being post workout.

[bogui94]

subbed

[jstr94]

In.

[ieatramen]

In on 2rd log.

[AdamNW]

in.


still lean as fuk dude, strong lifts for your weight.
34kg at 14years old? i cant even .. thats insane.
brb 85kg when i was 14 ..

[geneswest]

Thanks for the support everyone, won't let you down

in.
still lean as fuk dude, strong lifts for your weight.
34kg at 14years old? i cant even .. thats insane.
brb 85kg when i was 14 ..

haha yeah got to as low as 32kg at 14 from memory. haha really?

[Xuaxace]

****ing hell, you are ripped to shreds!

[geneswest]

Weigh in: 70.5kg
Bodyfat: 6.6%

22/11 – Legs

5 sets Front Squat VOLUME PR
90kg x 6
90kg x 6
90kg x 6
90kg x 6
90kg x 6

3 sets Standing Calf Raise(Very slow & controlled)
60kg 15
65kg x 15 PR
65kg x 12

4 sets Leg Press
180kg x 10
180kg x 10
180kg x 10
180kg x 10

3 sets Lying Leg Curls
#9 x 10 PR
#9 x 10
#7 x 15

4 sets Leg Extensions
#13 x 15
#15 x 10
#15 x 10
#7 x 15

Notes: Lifted with my friend at a different gym, was a solid workout overall hit a few PR's, happy enough with my depth on my front squats considering my lower back is phucked

[anonymous]

When doing front squats, any tips on where to position the bar on the delts? Also my arms/delts always seem to drop a bit as I come out of the hole and I need to keep them parallel and upright the whole time.

[geneswest]

When doing front squats, any tips on where to position the bar on the delts? Also my arms/delts always seem to drop a bit as I come out of the hole and I need to keep them parallel and upright the whole time.

Pretty much right on the front deltoid, as close to but not on your collar bone, where it is comfortable. Keep your elbows up so the bar doesn't slip.

[geneswest]

23/11 – Chest

4 sets Flat Bench
75kg x 12 (12 Rep PR, 1.1xBW for competition )
90kg x 4 (last rep slightly spotted)
82.5kg x 4
75kg x 6 + 60kg x 5 (drop set)

3 sets Weighted Dips
+30kg x 6
+30kg x 6
+30kg x 10

3 sets DB Incline Press
24kg x 12
24kg x 11
24kg x 10

3 sets Machine Fly
#18 x 4
#12 x 12
#12 x 12

3 sets Incline Chest Press
#14 x 11
#14 x 10
#13 x 11

3 sets Incline Bench
45kg x 8
45kg x 9
45kg x 8

Notes: Second last session of my cut, feelsgoodman. Week off next week for Leavers 2012 week. Here are some end of cut photos and heres the video of my bench press 75kgx12 @ 68.5kg (fasted for ~17 hours weighed in so light)







Here's my cutting transformation thread: http://forum.bodybuilding.com/showth...hp?t=149820323

[bogui94]

shredded as **** bro
gj on the bench

[geneswest]

shredded as **** bro
gj on the bench

haha cheers bro! Pretty stoked about the lift ay no spotter as well haha so going for that last rep was risky

[ieatramen]

Vascularity of Celestial Beauty...

[AdamNW]

jesus ****ing christ youre lean. good stuff dude!
good work with bench - and in regards to your front squat .. something that easy shouldnt count as a PR.

[geneswest]

jesus ****ing christ youre lean. good stuff dude!
good work with bench - and in regards to your front squat .. something that easy shouldnt count as a PR.

thanks dude! yeah I guess haha it's just the best weight for reps for 5 sets I guess.. I hit 90kg for like 8 or 10 a few weeks back but I couldn't back it up for more than a set. 5/3/1 starting 1st of december fuark

[1ntensityrules]

Good lift man. You may turn it in now for your final entry if you desire to.

[geneswest]

Good lift man. You may turn it in now for your final entry if you desire to.

Cheers dude! I might as well wait it out and see how I lift just before the deadline in case I can get another rep but if not i'll submit this video. At least you know I'm active and i already have a video uploaded!

[geneswest]

24/11 – Full Body

3 sets Deadlifts
100kg x 8
140kg x 1 PR
110kg x 6

3 sets Pullups
BW x 14
BW x 8
BW x 8

3 sets Close Grip Bench Press
70kg x 8
75kg x 6
80kg x 4 + 60kg x 5 (dropset)

3 sets Military Press
50kg x 6
50kg x 5
50kg x 5

3 sets Preacher Curl
30kg x 8
30kg x 10
30kg x 8

3 sets Cable Crossover
#6 x 12
#6 x 10
#4 x 15

Notes: Last session of my cut. Having a week off now. PR on deadlifts, lower back is still sore but happy nevertheless, I could definitely pull 150kg maybe more if my back was fully healed. Overall solid session! Bring on Leavers

[Chris806]

how the hell does one get this lean, mirin

5'8 150 lbs at your lightest?

hopefully I yield similar results once I start and finish my cut

[geneswest]

how the hell does one get this lean, mirin

5'8 150 lbs at your lightest?

hopefully I yield similar results once I start and finish my cut

haha only took 6 weeks too! 5"8.5 and around 154 at my lightest this morning.. I don't count my fasted weigh in really. Hope so man!, looking forward to seeing your cut

[hotsaucegolden1]

wen u say pullups are u talking palms out and shoulder width grip.. mirin im hoping to get my lifts around urs as in 1.5 bw bnch press bdoyweigh x one overhead press etc.. im prety close. give me a few months.. i wanna go past the goals before i cut in case i lose some strength

[geneswest]

wen u say pullups are u talking palms out and shoulder width grip.. mirin im hoping to get my lifts around urs as in 1.5 bw bnch press bdoyweigh x one overhead press etc.. im prety close. give me a few months.. i wanna go past the goals before i cut in case i lose some strength

My pull ups are overhand grip and wide grip (quite a bit wider than shoulder width). Thanks man, hope you reach your goals bro

[hotsaucegolden1]

thanks man. i subbed this thread so i hope you update it. find it very motivational.

[geneswest]

thanks man. i subbed this thread so i hope you update it. find it very motivational.

Thanks a lot bro! I will be updating this every day. I had a 5 day break from gym due to Leavers but I'll be back in the gym today starting my bulk.

[MaxOTAlex]

Wow crazy ripped. Subbed

[MajorManlet]

Can I ask your shoulder routine?

Also, why don't you do any flat or incline flies and/or cable crossovers?
( would like reason + explanation)

[hotsaucegolden1]

he does do cable crossovers he listed it earlier major manlet.

all good man. im clean bulking too.. sucks its summer but i wanna make sure i have enough muscle to cut this time.

[geneswest]

Wow crazy ripped. Subbed

Thanks bro! I'm bulking now but haha time to get huge!

Can I ask your shoulder routine?

Also, why don't you do any flat or incline flies and/or cable crossovers?
( would like reason + explanation)

I do incline flies and sometimes cable crossovers. However I'm doing 5/3/1 program now so I don't think I'll do cable crossovers, definitely still incline flys! They are very good for shaping the chest and just good to fully exhaust all muscle fibres in the chest.

he does do cable crossovers he listed it earlier major manlet.

all good man. im clean bulking too.. sucks its summer but i wanna make sure i have enough muscle to cut this time.

haha yeah, I was planning on cutting all summer but I got shredded pretty quickly and it was very hard work so I thought I'd just get a head start on my bulk haha